Elevated Pistol Squat
Standing on a bench or sturdy box lets the free leg drop past the level of your standing foot, so you reach the deepest possible pistol position without the heel lifting. It is a demanding full-depth progression that maximizes range and single-leg quad and glute recruitment. Only attempt it once you own a clean floor pistol.
- Equipment
- Box
- Type
- Balance, Strength
- Browse by muscle
- Rectus Femoris, Vastus Lateralis
- Browse by movement
- Squat
- Target
- Rectus Femoris, Vastus Lateralis
- Secondary
- Gluteus Maximus
- Tertiary
- Gluteus Medius, Adductor Magnus, Erector Spinae, Lower Rectus Abdominals
How to do it
- 1
Stand near the edge of a stable bench or box on one foot.
- 2
Extend the free leg forward and out over the edge so it can descend below the platform.
- 3
Sit back and down on the working leg into the deepest controlled range you own.
- 4
Let the free leg drop past foot level while keeping the standing heel planted.
- 5
Drive up through the whole foot to stand, then repeat before switching sides.
Tips
- Make sure the platform is rock-solid and wide enough that the standing foot never slips off.
- Keep the chest up and reach the arms forward to counter the deep hip position.
- Control the descent; the extra depth punishes any bounce out of the bottom.
Variations
Common mistakes
- The standing foot sits too near the edge, so the heel hangs off as the body sinks; set the whole foot on the platform with the toes near the edge, not the arch.
- The free leg drops straight down instead of forward, which pulls the hips backward off the platform at the deepest point of the rep.
- Depth becomes the only measure, so the range grows faster than the strength to come back out of it.
- The last inches get bought by tucking the pelvis under, which rounds the low back at the point where the leg has the least to give.
- The second leg gets fewer reps because stepping off and turning around is fiddly; decide the number before the first set and match it.
Frequently asked
- What is a sensible dose for the elevated pistol squat, and what should I own first?
- Own a floor pistol with the heel flat for five clean reps per leg before adding the drop. Then three to four sets of three to five reps per leg is plenty, done early in the session while balance is sharp. Add depth in small steps by using a slightly taller platform rather than by forcing more range on the same one.
- What can I use instead of a bench for the elevated pistol squat?
- A plyo box, two stacked aerobic steps, or the bottom stair of a staircase all work if they cannot slide, and the stair has the advantage of a wall on one side. A heavy chair only qualifies if it is against a wall and genuinely cannot tip. When nothing in the room is stable enough, a floor pistol with a three-second pause at the bottom gives you a harder rep without the height.
- What is the elevated pistol squat for, and when is it a poor choice?
- It maximizes the range of the single-leg squat by letting the free leg drop below the standing foot, which makes it a strong progression for people who already pistol comfortably on the floor. It is a poor choice while your balance is still unreliable, since a stumble happens from a height, and a poor choice if the deepest part of a squat is where your knee complains; that extra range is precisely what this version adds.
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